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Your diet is composed of two main classifications of nutrients: macronutrients, which are nutrients that you need in large amounts each day, and micronutrients, which are nutrients needed in small amounts. Protein represents one of the three macronutrients, along with carbohydrates and fats. Eating enough protein every day is important to maintain healthy tissue, and protein deficiency harms your health.

Role of Protein

Every cell in your body contains thousands of distinct types of protein at any given time, and these proteins are essential to the cells’ functioning. Some types of protein provide structure to your cells, making up your cells’ internal cytoskeleton as well as part of cell membranes. Other proteins have metabolic function, helping to produce the energy needed to perform day-to-day functions. Still other proteins facilitate communication between cells and tissues, help your cells respond to damage or help your cells divide to give rise to new cells.

Essential and Non-Essential Amino Acids

Any time you consume protein, your body receives a source of amino acids. Your body uses combinations of 20 distinct amino acids to make up the protein in your cells. Dietary amino acids fall into two categories: non-essential amino acids, which your body can produce on its own, and essential amino acids, which your body cannot produce and therefore requires as part of your diet. Sources of protein that contain every essential amino acid are called complete proteins, while sources of protein deficient in one or more essential amino acids are incomplete proteins. Failure to eat enough of any essential amino acid prevents your body from making the protein it needs to function, leading to tissue breakdown.

Intake Recommendations

The specific amount of protein you need each day depends on your weight and activity level. Most people can calculate their required protein intake by multiplying their weight by 0.4, according to the Iowa State University Extension. For example, the average 150-pound individual would require 60 grams of protein daily. If you’re an athlete or you have a very active lifestyle, you might require more protein, up to 1.8 grams per pound. A registered dietitian can help you determine an appropriate protein intake, as well as design a diet plan to help you meet this goal.

About the Author

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.